Octopus Provençal is one of the most delicious specialties of Mediterranean Provence. This traditional recipe transforms this cephalopod into a hearty dish simmered in a fragrant sauce made with tomatoes, peppers, and herbs.
On this page, you will find all the steps you need to follow to make this authentic dish. The secret lies in slow cooking for about 1.5 to 2 hours, which makes the octopus meat perfectly tender.
The basic ingredients are simple: pieces of octopus, tomatoes, red peppers, garlic, onions, olive oil, and white wine. This easy recipe takes 30 minutes to prepare and then simmers over low heat.
Whether you're a seafood lover or curious to discover the authentic flavors of Provence, this dish is sure to win you over.
Ingredients for 4-6 people
For the octopus:
2 kg fresh octopus (or 1.5 kg if already cleaned)
1 cork (traditional tip for tenderizing)
Vegetables:
2 ripe tomatoes (about 400 g)
2 red peppers (300 g)
1 yellow pepper (150 g)
2 medium onions (200 g)
4 cloves of garlic
Herbs and seasoning:
1 bouquet garni (thyme, bay leaf, parsley)
1 tablespoon chopped fresh parsley
1 pinch of saffron
Salt and pepper
1 pinch of Espelette pepper
Fats and liquids:
6 tablespoons extra virgin olive oil
20 cl dry white wine
50 cl water or vegetable stock
Garnish (optional):
100 g pitted green olives
1 lemon for serving
This traditional recipe takes 30 minutes to prepare and simmers for 1 hour and 45 minutes over low heat. The octopus pieces become perfectly tender thanks to this slow cooking method.
Step-by-step recipe
Preparation time: 30 minutes | Cooking time: 1 hour and 45 minutes | Difficulty: Easy
Preparing the octopus
Clean the octopus: Rinse the octopus thoroughly under cold water. Separate the head from the tentacles with a sharp knife.
Empty and prepare: Remove the internal organs from the head. Remove the hard beak located in the center of the tentacles. Remove the skin if it has not already been removed.
Cut into pieces: Cut the head and tentacles into medium-sized pieces (about 3-4 cm).
Tenderize the meat: Place the pieces in a large container and beat them with a rolling pin for 3-4 minutes to tenderize the meat. You can also marinate it if you wish.
Preparing the vegetables
Prepare the tomatoes: Cut a cross in the tomatoes, plunge them into boiling water for 30 seconds, then into cold water. Peel and dice them.
Slice the peppers: Peel the peppers, remove the seeds, and cut them into thin strips.
Chop the garlic and onion: Peel and finely chop the onion. Crush the garlic after peeling it.
Cooking
Sauté the vegetables: Heat the olive oil in a casserole dish over medium heat. Sauté the chopped onion for 5 minutes until translucent.
Add the garlic and peppers: Add the chopped garlic and pepper strips. Cook for 3-4 minutes.
Add the tomatoes: Add the diced tomatoes. Simmer for 10 minutes over low heat.
Deglaze with wine: Pour in the white wine and bring to a boil. Reduce for 3-4 minutes.
Add the octopus: Add the octopus pieces, bouquet garni, and a pinch of saffron. Season with salt and pepper.
Slow cooking: Cover the casserole dish and simmer over very low heat for 1 hour 30 minutes. The octopus should be tender when pierced with a fork. You can pre-cook it in court-bouillon.
Finishing touches: Add the olives 10 minutes before the end of cooking. Adjust the seasoning and sprinkle with fresh parsley.
Serving
Serve hot: Serve immediately on warm plates. Accompany with a green salad or rice.
What are the different ways to prepare octopus?
Mediterranean cuisine offers several tasty variations on traditional octopus dishes. Each coastal region has developed its own culinary specialty based on local traditions.
Galician-style octopus is the most famous Spanish version. This Spanish dish (pulpo a la gallega) is distinguished by its cooking in court-bouillon, followed by serving on a bed of potatoes, sprinkled with smoked paprika (pimentón de la Vera) and drizzled with olive oil. The technique of “curling” the octopus by dipping it three times in boiling water remains emblematic of this recipe.
Octopus salad is another popular summer variation. This cold dish combines cooked octopus with crunchy vegetables, aromatic herbs, lemon juice, and olive oil. It is often served with warm potatoes or raw vegetables.
Octopus stew is a more rustic, wintery version. This variation on the traditional Provençal recipe can be flavored with pastis for a more authentic touch. Simmering it slowly in red wine with herbs and spices transforms this dish into a true Mediterranean comfort food.
Some recipes also include squid or cuttlefish to add variety in texture. These cephalopod cousins add different flavor nuances while retaining the Mediterranean spirit of the original dish.
What side dishes go well with Provençal octopus?
The choice of side dishes plays a crucial role in enhancing this Provençal specialty. Traditional garnishes respect the balance of Mediterranean flavors.
Rice is the side dish of choice for absorbing the fragrant juices of the sauce. Camargue rice, with its firm grain and subtle flavor, is an ideal companion, its slightly crunchy texture contrasting nicely with the tenderness of the octopus. A 150g serving per person is perfect for balancing the dish.
Steamed potatoes are the classic Provençal alternative. Choose firm-fleshed varieties such as Charlotte or Roseval, which will retain their shape during cooking. Their melt-in-the-mouth texture goes well with the fragrant tomato sauce.
A green salad or grilled vegetables add freshness and crunch to the meal. Octopus goes wonderfully with a potato salad or aioli sauce, which complement the dish and add crunch. Grilled zucchini, eggplant, or peppers extend the Mediterranean spirit.
The wine pairing deserves attention for this refined recipe. A slightly fruity white wine from Provence, such as a Côtes de Provence, enhances the Mediterranean flavors. Avoid red wines that are too powerful, as they will mask the delicacy of the octopus.
Toasted country bread allows you to savor every drop of this precious sauce. This Mediterranean tradition transforms the meal into a truly convivial moment of sharing.
Now you know all our secrets for cooking octopus Provençal style!